I tend to look for any excuse not to exercise, but time after time, I find it's the one thing that is beneficial for what ails me--including lymphedema. Exercise, in fact, is one of the best ways to ease the symptoms associated with lymphedema because it helps move extra lymphatic fluid out of your body.

Ironically, though, exercise can make matters worse if you overdo it. The key is determining the right amount of physical activity for you.

"Exercise is highly individualized for women who suffer from lymphedema-- what one woman may tolerate may affect another adversely," says Janie Smith, PT, CLT at Northside Hospital in Atlanta. "That's why it's imperative to pay attention to your body when you work out, and make sure you're not overextending yourself.

"Anytime you tire, hurt or pull a tendon or a muscle--causing any stress to the arm--the brain registers this as 'trauma' and sends fluid for healing," Smith explains. "That's why you need to know where to draw the line."

Determining the right amount of exercise can be tricky because to increase muscle mass, you have to tire the muscle, and this registers as trauma.

"If you feel tired or achy, or your arm starts swelling, then stop," she advises.

In the case of weight lifting, Smith advises less weight (starting with a few pounds) and increasing the number of reps.

"Two to three pounds is plenty of weight to build muscle strength and keep toned," she says.

Stretching exercises, such as yoga and tai chi, in particular, are great for managing lymphedema. "
Stretching opens up the plexus, which are located at the beginning of the lymphatic system," Smith says. "When you stretch, fluid starts dropping in the plexus and moves through the lymphatic system.

"However, even certain yoga moves can be too intense," she cautions. "If you place too much body weight onto your arm, it may swell."

Aerobic exercise, such as walking, running, cycling and swimming, is also recommended for relieving lymphedema for two reasons. First, it gets the body in motion, whereby fluid is pushed out by the movement of joints and muscles. Second, exercise fosters deep breathing, which stimulates the diaphragm.

"The last point where lymphatic fluid is passed into the body is behind the diaphragm. Deep breathing causes the diaphragm to push against the thoracic duct, which in turn, pushes fluid into the blood stream," she says.

It's also extremely important to wear a compression sleeve (or a preventative sleeve if you're at risk) during exercise and up to 45 minutes after you finish your routine. The exception is swimming, since chlorine can ruin the compression sleeve. In that case, wear the sleeve before and after you swim.

Whatever exercise you choose--whether yoga or weight lifting or swimming--just be sure to exercise caution and good judgment so that your workouts will offer benefits rather than create more problems.